Ever Wondered Why You Need Noise to Fall Asleep? Here’s the Fascinating Reason!

It's well-known that some people find noise beneficial for sleep.

Healthcare experts highlight that sounds like brown noise (deep, bass-heavy tones) and white noise (a steady, static sound) can aid sleep by masking outside noises and promoting a sense of calm. You've likely also seen dating profiles where people mention needing a fan on at night, whether for the cool air or the noise it creates. Others may prefer a playlist on TikTok, YouTube, or Spotify.

But why do so many of us rely on background noise to sleep?

Doctors and sleep specialists reveal there are actually several reasons we might need or want noise for sleep—and it’s not necessarily a bad thing. Here’s what could be happening:

1. Anxiety May Be a Factor.
   When our minds race with thoughts like, “I’ll never finish that project,” or, “Did I really say that embarrassing thing at work?” it’s understandable that any kind of background noise could feel calming.

“For people who experience anxiety, silence can make their thoughts race. Background noise can help soothe them,” said Shelby Harris, sleep health director at Sleepopolis. In addition to creating comfort, sound can also redirect us from anxious thoughts.

“Anxious individuals might use sound and music to avoid reflecting on their inner thoughts,” added Dr. Neal Harish Patel, a family medicine physician at Providence St. Joseph Hospital in Southern California. “For some, silence can be unsettling because it brings their thoughts to the forefront.”

2. Noise Helps Mask Disturbances.
   At night, various sounds—like a roommate arriving late or a loud siren—are especially noticeable. During this time, a more pleasing sound, like a relaxing melody or a light TV show, can feel both calming and helpful.

“White noise is particularly effective for my patients with tinnitus because it gives them something to focus on other than the ringing they often hear,” said Daniella Marchetti, a certified sleep specialist at Rise Science. “It’s also beneficial for people living in noisy areas and night shift workers who need quiet during the day.”

She advises keeping the noise level under 60 decibels, which is about the volume of a normal conversation.

3. ADHD Might Be Playing a Role.
   If you suspect ADHD, you may recognize adult signs like impulse spending, procrastination, and extreme hyper-focus. If these sound familiar, a mental health provider can give you more insight or a diagnosis.

Harris noted that people with ADHD may find constant sounds helpful for focus and relaxation. “Individuals with ADHD often find steady sounds beneficial for focus and relaxation,” she said.

In addition to sounds, medication, supplements, sleep habits, bedtime routines, and specialized apps can also help people with ADHD fall asleep.

4. Silence May Feel Uncomfortable.
   When we’re surrounded by the constant sounds of everyday life—like printers, conversations, and traffic—silence can feel jarring.

Patel explained, “Our environment constantly surrounds us with sounds like TV, talking, cars, or appliances. People become accustomed to low-level noise, so silence can feel uncomfortable.”

This discomfort with silence can make it difficult to relax and fall asleep.

5. Noise Feels Familiar.
   For those who grew up in busy households or recently left college life with roommates around, noise at night may feel natural and familiar.

“Some people become accustomed to sleeping with noise because they grew up in loud environments,” Harris said.

This familiarity can also be self-created. “Just like anything else, our brains can be trained,” Patel said. “If a person begins using noise to fall asleep, they may start to rely on it as part of their sleep routine.”

6. Noise Helps Ease Feelings of Loneliness.
   In a similar way, noise can provide comfort when silence might otherwise signal isolation.

“Some people feel reassured by hearing voices because it mimics the presence of others,” Patel explained.

This might especially apply to those who have lost a partner, are living alone for the first time, or who are naturally social.

Tips for Using Noise to Improve Sleep

It’s important to choose the right kind of noise for better sleep, Harris noted. While TV shows can have disruptive volume shifts, and music might keep your mind engaged, certain sounds can be more conducive to sleep.

“White noise is a good choice as it masks disruptive sounds, creating a stable background that helps with both falling and staying asleep,” Harris said. “Pink and brown noise, which are softer and deeper, can also help with relaxation.”

Marchetti added that white noise is especially helpful for blocking out disturbances and can serve as a natural aid to improve sleep quality. “Studies show that white noise at 60 decibels or less can reduce nighttime awakenings, extend sleep time, and improve sleep efficiency.”

Patel suggested other effective sounds: “If someone wants background noise, white noise, chants or repetitive sounds, Tibetan bowls, or binaural beats (alpha and theta waves) are better options than TV, music, or audiobooks.”

For those who prefer falling asleep to a show, it’s possible to maintain this habit with a few tweaks. Marchetti suggested not looking at the screen, covering it, and setting a timer to turn off after 30 minutes. “Blue light from the TV screen can hinder melatonin production,” she explained.

Experts also recommend keeping the volume low enough to mask background noise but not so loud that it prevents sleep. “You want it loud enough to block disturbances but not so loud it disrupts your sleep,” Patel advised.

Harris encouraged experimentation. “Try different noise types and volume levels to see what works best for you,” she suggested.